Brazilian recipe
Tuna-stuffed courgettes (Abobrinha recheada com atum)
A light, nutritious, and flavourful dish featuring courgettes filled with a savoury tuna and rice mixture. Perfect for a quick meal.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin of flaked tuna (ideally light)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly ground black pepper to taste
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin of flaked tuna (ideally light)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly ground black pepper to taste
Where to find ingredients
Find fresh courgettes and garlic at local greengrocers or supermarkets. Canned tuna and rice are available in the pantry aisles of any food shop. No direct substitutes are required for this recipe.
Preparation method
- Wash the courgettes and cut them in half lengthwise
- Using a spoon, carefully scoop out the centre of each courgette half, creating space for the filling
- In a pot of boiling water, blanch the courgettes for about 1 minute
- Drain the courgettes and set aside
- In a frying pan, heat the oil over medium heat and sauté the minced garlic
- Add the chopped courgette pulp to the pan and sauté until soft
- Incorporate the cooked rice, drained tuna, and quartered cherry tomatoes into the sautéed mixture
- Mix all the filling ingredients well and season with salt and pepper to taste
- Remove the pan from the heat
- Fill the blanched courgette halves with the prepared mixture
- Arrange the stuffed courgettes in a baking dish
- Cover the dish with aluminium foil
- Bake in a preheated oven at a medium temperature (approximately 180°C) for 30 minutes, or until the courgettes are tender
- Remove the foil and serve the stuffed courgettes immediately
Observations
This tuna-stuffed courgette recipe is a light and flavourful option, ideal for those seeking a nutritious and practical meal. Once cooked, the courgette takes on a tender texture that perfectly complements the savoury tuna and rice filling. It is an excellent way to incorporate vegetables into your diet, transforming simple ingredients into an appealing main course.
Perfect for busy days, this recipe combines fresh ingredients that are easy to find. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or a healthy side dish.
Perfect for busy days, this recipe combines fresh ingredients that are easy to find. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or a healthy side dish.
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